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Thursday’s WOD

By maillard | October 9, 2019 |

10/10 L2 Warm Up 2 Rounds 10 inch worms with push up 20 banded good morning 10 Jefferson Curl Skill T&G Deadlift Every minute for 6 Rounds 6 Touch and Go deadlifts Sets across at 50% of 1RM WOD Alt EMOM 16 ODD: Wall Ball (20/14) 12-15-18-21-12-15-18-21 EVEN: 6 lateral med ball burpees, 8 V-Ups…

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Wednesday’s WOD

By maillard | October 9, 2019 |

10/9 L2 Warm Up 2 Rounds 10 Plank to Pike on Rower 10 Pike Push Ups 20s PVC Prayer Stretch Skill Headstand Progression Kipping HSPU THEN 2x -1 ME Kipping HSPU (Rest 3 minutes between efforts) WOD For Time Run 400 20 Clean (any style) (95/65) 20 Pull Ups 20 Push Ups Run 400m 15…

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Tuesday’s WOD

By maillard | October 7, 2019 |

10/8 L2 Warm Up 2 rounds 10 Wall Facing Squat 20s Ankle Banded Distraction (per side) 20 squat thoracic rotation Skill Front Squat EMOM EMOM for 7 Minutes 10 Reps @ 60% of 1RM WOD Row Intervals (10x30s) record total meters rowed L1 Push Press 7×5 finisher 1000m row

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Monday’s WOD

By maillard | October 7, 2019 |

L2 Skill: Kipping C2B Progression WOD: For time 50-40-30-20-10 DB snatch (50/35) Double unders 15min cap L1

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Sundays WOD

By maillard | October 6, 2019 |

10/6 Skill 2 rounds 10 pvc kang squats 20 s couch stretch per side 10 overhead plate raise Skill 3 rounds a. 1 min overhead hold b. 10 single arm high pull c. 10 single leg glute bridge (per side) WOD Open 14.5

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Saturday’s WOD

By maillard | October 4, 2019 | Comments Off on Saturday’s WOD

2 Rounds 10 Pike Push Ups 5 inch worm with push up 10 Lying Toes to PVC Skill NONE WOD W/Partner 4 Rounds for time Partner A: Run 400 Partner B: Row 400 40 American Swings 30 T2B 20 HSPU Partner A: Row 400 Partner B: Run 400 L1 Push Press 5×5 Dead Lift 5×5

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Friday’s WOD

By maillard | October 4, 2019 | Comments Off on Friday’s WOD

10/4 Warm Up 2 Rounds 10 inch worms with push up 20 banded good morning 10 Jefferson Curl Skill T&G Deadlift Every 2 minutes for 5 Rounds 5 Touch and Go deadlifts begin at 40% of 1RM Increase ~5% each round Record Load WOD 5 RFT 10 Cal Row 10 Thrusters (95/65) 10 Pull Ups…

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